Jarlsberg Cheese
Quick answer
A medium portion of Jarlsberg Cheese (30 g) contains 105 kcal, with 0 g of net carbohydrates and 8.1 g of protein.
- Carbs0 g0%
- Protein8.1 g30.8%
- Fat8.1 g69.2%
- Fibre0 g
Percentages of total energy (calories)
This Norwegian cheese, famous for its large holes and mild nutty taste, has something special: its ripening bacterium (Propionibacterium freudenreichii), the one that makes the holes, also produces vitamin K2 (menaquinone), so it is one of the cheeses relatively rich in it. This vitamin helps proteins in the body direct calcium towards the bones, and observational studies link it to less calcification in the arteries, but it has not been shown that eating the cheese itself protects the arteries. Natural ripening also uses up the milk sugar, so it is practically free of lactose and carbohydrate, the glycemic index does not apply, and it suits people with metabolic syndrome in a moderate portion.
💡 Smart Nutritional Guidance
Consumption advice
One or two slices (30 g, about 105 kcal).
Best preparation methods
Add a slice to your breakfast eggs, or have it as a snack with cucumber and carrot sticks; it also melts nicely over a tray of roasted vegetables.
Important Nutritional Note
Like other yellow cheeses it is rich in saturated fat and salt, so stick to the portion. If you take a blood thinner such as warfarin, do not suddenly change how much vitamin K-rich food you eat without talking to your doctor. Ingredient note: some brands use animal rennet and others microbial or vegetable rennet, so check the label if you prefer one type.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 350 kcal | 105 kcal |
| Protein | 27 g | 8.1 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 27 g | 8.1 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 7.7 g of protein per 100 kcal, ranking 10 of 46 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Jarlsberg Cheese good for weight loss?
It can fit a balanced plan with portion control: a 30 g portion gives 105 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Jarlsberg Cheese affect blood sugar?
Jarlsberg Cheese contains virtually no available carbohydrate, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Jarlsberg Cheese?
A typical 30 g portion of Jarlsberg Cheese provides about 105 kcal, 8.1 g protein, 0 g carbohydrate, 8.1 g fat and 0 g fibre.
What makes Jarlsberg different from other yellow cheeses?
It contains relatively more vitamin K2 thanks to its special ripening bacterium, and it is almost free of carbohydrate. A small study linked eating it daily to better markers of bone building, but that has not yet been confirmed in larger studies, and the cheese alone is not enough to prevent heart disease or osteoporosis.
Can people with lactose intolerance eat Jarlsberg?
Usually yes: fermentation and ripening use up the lactose, and the maker states it contains less than 0.01 g lactose per 100 g. People with a milk protein allergy (which is not the same as lactose intolerance) should avoid it.
How do you eat it on a weight-loss diet?
One or two slices (30 g, about 105 kcal and 8.1 g protein) with your breakfast eggs, or as a snack with cucumber, keep you full and help cover your protein needs without raising blood sugar.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 21 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.